A. Strength
1. Deadlift
6 sets of 3 reps
65%-70%-75%-80%-85%-90% (3+)
2. Shoulder Press
6 sets of 3 reps
65%-70%-75%-80%-85%-90% (3+)
B. Conditioning
20 min AMRAP 12 Single Right Arm Push Press 50/35 12 Single Left Arm Push Press 50/35 24 T2B 100ft Walking Lunge
A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row
A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh